Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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AMRAP in 15 minutes
19 Wall Ball Shots (20/14 lb, 10/9 ft)
19 calorie Row

For Time
40 Ring Muscle-Ups
80 calorie Row
120 Wall Ball Shots (20/14 lb)

Partition any way

Time Cap: 20 minutes

AMRAP in 20 minutes
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row

AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14 lb, 10/9 ft)
55 calorie Row
55 Handstand Push-Ups

AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14 lb)
55 calorie Row
55 Handstand Push-Ups

27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lb)

AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups

For Time
1,000 meter Row

For Time
1,500 meter Row

Then, 5 Rounds of:
10 Bar Muscle-Ups
7 Shoulder-to-Overheads (235/145 lb)

For Time
800 meter Row
66 Kettlebell Shoulder-to-Overheads (2x16/12 kg)
132 foot Handstand Walk
Time Cap: 10 minutes